Friday, April 26, 2013

Don't Train Till Failure

       
       Everybody has seen it at one point or another throughout their training career. Usually you hear it before you see it....sounding something like, "come on bro you got it...keep pushing...all you!!" When in reality, our poor bro has nothing left in the tank. Most of the time the spotter is doing all the lifting while the lifter squirms and grinds out a few assisted reps.

        When you perform repetitions like the one described above, you are training till failure. Some individuals like to work till they cannot perform another full rep, while others go past that point and have a partner assist them in lifting the weight.....neither is a good idea and heres why....

        Performing repetitions till you fail can be detrimental to your training for a few reasons. One of the biggest negatives to exercising this way is you can fatigue your CNS (central nervous system). Your CNS is the connection between mind and muscle, in order for you to lift big weight and get stronger, your CNS has to recruit your muscles to move the weight! If your CNS is stressed out from overuse and these high stress reps then your performance will suffer.

        Another reason to stay away from these types of repetitions is the risk of injury. You're putting your body through more than it can handle and this can be very dangerous. Strains and/or tears can result from your muscles, tendons and ligaments being under too much pressure and this can set you back months. Not to mention possibly having a barbell or dumbbell come down onto your body!

        Performing these gut busting reps where you're screaming at the top of your lungs and shaking is not necessary. The goal is to work as hard as you can without causing yourself to have aneurysm or a nervous breakdown.

        My recommendation is to perform every rep with picture perfect form ad when the reps start to be completed slower and slightly shaky its time to stop and rack the weight. Try to make every rep look the same as the last one.


- Brig Van Etten CSCS -

Monday, April 22, 2013

Quick Tip: Curl Modification for Bigger Arms

     
         It's getting to be that time of the year....the sun is starting to come out and the weather is heating up! This means one thing, short sleeved t - shirts OR for the more courageous, tank tops! As they say, suns out, guns out!

        If you have hit a plateau or are just looking to intensify the biceps curl, whether it be with a dumbbell or a barbell, I have just the thing for you to try! It is a small variation but if done correctly, can produce great results!

        When performing the supinated (palms facing up) curl, you want to put as much stress on the biceps as possible. However, many people initiate the movement by first curling their wrists. This action takes some pressure off of the biceps! Curling the wrists improves leverage, allowing you to lift more weight but at the same time, reducing the load placed on the biceps. Instead of curling the wrists, cock the down and back throughout the movement. I read about this technique in a book by Charles Poliquin; one of the most accomplished strength coaches in the world. Charles states that by doing this, you increase the amount of weight placed on the biceps, exactly the area you want to be hitting during a curl!

        Don't be discouraged if your weights at first go down, because the growth in your biceps will go up! Start light to get the hang of the movement and then increase accordingly.


- Brigham Van Etten CSCS -

Thursday, April 11, 2013

Effects Of Different Repetition Ranges

     
 There is no single repetition scheme that can elicit multiple training goals. These goals being; strength, power, hypertrophy and endurance. Different numbers in reps will produce different types of physical adaptations.

        Let's take a look at each training goal individually and what repetition scheme will enable you to get closer to the physique you desire.

        Strength is the ability to generate as much force as possible without any concern of time. A good example of strength is a 1RM with the deadlift, usually being a slow drawn out rep. To gain strength you will want to use a range between 1-3 repetitions. Heavy heavy weights need to be lifted while trying to increase strength as well, 90 to 100% of your 1RM.

        Power is the ability to generate maximum force as fast as possible. The olympic lifts are examples of power; snatch and clean n' jerk. 3-5 repetitions is best when attempting to build power. The load does not have to be as heavy as it is for strength building, being 50 to 75% of your 1RM. This lower percentage is required because speed has to be involved in training for power. The weight is heavy enough that high force needs to be applied but also light enough for speed throughout the movement. Power training aids in strength training because it teaches the body to explode through reps!

        Training for muscle hypertrophy (growth) is something that everyone is interested in I'm pretty sure. Muscle growth is attained by performing moderately high reps, between 8-12. The load must be relatively high as well, spanning from 65-80% of your 1RM. These repetitions should also be performed with a slower tempo, keeping your muscles under tension for a longer period of time.

        Endurance work does have a place in every training program but isn't at the top of the list when it comes to improving body composition. For this type of training your rep scheme will be very high, 15-20 repetitions. Weight should be around 50-70% of your 1RM. The weight is kept low so that good form can be held throughout the set.

        In my opinion it is a good idea to include all of these disciplines in your training at one time or another. Whether you decide to do all types of training throughout your workout session or break them up into weekly cycles so that you can focus on one type at a time is up to you. If you just noticed that your training has been neglecting one of these areas, try out the rep scheme next session!


- Brig Van Etten CSCS -

Wednesday, March 20, 2013

Pull Ups vs Chin Ups

        The pull up and the chin up are two exercises that often get confused. A lot of the time individuals ask me if they can do one instead of the other, usually being chin ups instead of pull ups. Sometimes I just skip going off on a tangent about body position and how it can change what muscles are being worked and say NO!

        Let's first take a look at the obvious differences, hand placement. When performing a chin up the hands are placed in a supinated position or palms facing you. The pull up is carried out in a pronated grip; palms facing away from you. Switching your hand grip like this changes the muscles that our used during each movement.



        Very few upper body exercises can pack on size quite like the chin up. To understand the effectiveness of chin ups, all one has to do is take a look at the physiques of most gymnasts and how well developed their arms and upper back are. As stated above the chin up is performed with the palms facing you. The main muscles being worked throughout this movement are:

        - Latissimus dorsi
        - Rhomboids
        - Teres major
        - Posterior deltoids
        - Parts of pectoralis major
        - Parts of trapezius
        - Biceps

        The hand placement of the chin up is interesting to pay attention to. The closer you keep your hands while pulling, the more the biceps will be emphasized, while the farther the hands are apart, more of the back will come into play.

        The pull up is no slouch when it comes to building upper body size and strength, often being referred to as the "upper body squat". However, it is a common theme to look over and see trainees performing chin ups even when pull ups are written in their program. This is because for most people, pull ups are a more difficult exercise. Pull yps are more difficult because you are not getting the assistance of the biceps throughout this movement. This is not to say that the biceps are mute during a pull up, just a larger percentage of them are being activated with the chin up. Here are the main muscles being worked in the pull up:

        - Latissimus dorsi
        - Rhomboids
        - Teres major
        - Posterior deltoids
        - Parts of pectoralis major & trapezius
        - Small percentage of biceps
        -  Brachialis & brachioradialis

        During the pull up, more stress is placed on the forearms rather then the biceps. So, when we play around with hand distance, moving the hands closer will put more emphasis on the forearms while moving them farther apart will put more on the back musculature.

        Regardless of whether you are performing a chin up or pull up, it is important to keep strict form; the legs, torso and upper arm should stay in alignment. Do not lift the knees in effort to finish out the rep! It is also important to work the muscles through their full range of motion, this means starting with the arms extended and finishing the repetition with the chin over the bar. If you are not strong enough to do the movement correctly, use assistance. Hang a band from the bar to tuck a knee in or have a lifting partner help you through sticking points!

        You can't go wrong with either of these exercises, so my suggestion is to include both in your training! One will improve the other and the size and strength you will gain from these two exercises will be unmatched!


- Brig Van Etten CSCS -

Thursday, March 7, 2013

10 Tips To Build More Muscle!

Building muscle is the name of the game so here are some tips to help you out!

1. Post Workout Protein Shake
        - The whole point of weight training is to overload your muscles and break them down so that they build up stronger then they were before! Many people are taking care of the breaking down part but they miss the boat when it comes to building them back up. A good way to ensure that your muscles are recovering properly is to drink a protein shake no later then 30 minutes after your workout. This is an optimal time for protein because you have great blood flow to the working muscles, so that amino acids will be shuttled in quickly!

2. Make Sure That You're Performing Multi-joint Lifts
        - Multi-joint, compound lifts are second to none when it comes to building muscle mass. These lifts include; squats, deadlifts, chin ups, rows and olympic lifts to name a few! Compound lifts recruit the most muscle fibers and demand a high amount of energy. When trying to build muscle you want to be time efficient and get the most bang for you buck!

3. Limit Your Workouts To 45 Minutes
        - This sounds easy but if you go to a gym that you really enjoy and have some friends there, your workouts can last over an hour no problem! Say hi to a few people and get to talking and bam....you're there for 2 hours! Or there is those people that just like to run themselves ragged, they don't want to leave the gym till they have expended every ounce of energy. Both are bad! Multiple studies have shown that at around 45 minutes your muscle building hormone testosterone starts to decrease and your catabolic hormone, cortisol starts to increase! Have a business like attitude in the gym and keep your workouts intense and short!

4. Try 20 Rep Squats
        - 1 set of 20 consistent reps of back squats is a classic way to build muscle and gain size. Leg muscles naturally respond better to higher rep training. My recommendation is to take a weight that you can do comfortably for 10 repetitions  and perform 20 repetitions with that weight. I know, easier said then done but never the less it can be done! Take your time with the set, making sure you take a few deep breathes at the top of each rep. This small rest allows you to recruit more motor units.

5. Eat Every 2-3 Hours
        - This little tip is important because in order to grow you need to be taking in more calories then you are expending. Now I'm not telling you to just run around consuming everything in sight! Be smart about it and eat organic, nutrient dense food. Think in terms of macronutrients when picking what you eat. Look at a food/meal and make sure you're getting some protein, fat and carbs.

6. Use Recovery Techniques
        - Make sure that you are recovering properly so that your body is ready for the next session. Hopefully your gym provides tools such as;  foam rollers, lacrosse balls, sticks, bands and pvc pipes. It would also be a great idea to purchase some of these items to have around the house at your own disposal. All of these things should be used throughout the day in order to facilitate recovery and bring nutrients to your muscles.

7. Look Into Getting A Hormonal Profile Test Or An ASI (Adrenal Stress Index) Test
        - If you're already doing a lot of things on this list and you still haven't seen much progress then these tests might be something to look into. You cannot expect growth if your body is out of wack hormonally. It'll be pretty hard to get big biceps if your testosterone levels are that of a 90 year old man! Both of these tests will give you a good idea of where you're at and if anything, what steps need to be taken to get you headed in the right direction.

8. Give Your Body Different Stimulus's
        - This doesn't mean that every day you need to be doing something completely different, it just means to create some sort of change that your body has to work to adapt to. These changes can be as small as altering your reps, sets, rest periods and body position. Our bodies were built to adapt so make sure you keep it guessing!

9. Do Not Develop Program ADD
        - Its imperative that you give a muscle building program at least 8-12 weeks to really take effect. Its good to change the little things once you feel you've adapted, however; jumping from program to program each week will do nothing but slow your progress. This occurs because you're not giving your body ample time to utilize the new movements. It takes your nervous system around 4 weeks to catch up to a new program. Once this happens you can truly start to progress in weight and make gains

10. Eat A Protein Heavy Diet
        - This tip somewhat goes along with tip 1, in the sense that your body needs high amounts of protein when you are trying to build muscle. Having a protein shake after you workout is a great start but to make real progress you need to supply your body with the nutrients it needs, that being amino acids. You can create a baseline for your protein needs by multiplying your bodyweight in pounds by 1 gram of protein. Round off the rest of your calorie needs with quality fats such as; coconut oil, nut butters, avocados and carbohydrates from veggies, fruits, tubers & some grains (quinoa, amaranth).


- Brig Van Etten CSCS -

Wednesday, February 27, 2013

Advantages Of Using Kettlebells In Your Training

        A common question I get when putting together a workout with kettlebells is, why do we have to use these funny looking things!? Most of the time I just reply with, you have to use them because I said so! Other than frustrating newbies and making some look downright awkward and out of place, there is a reason that kettlebells are substituted in place of dumbbells at times.

        First aspect we can look at that sets the kettlebell apart from the dumbbell is its shape. The concentration of mass on a kettlebell is much different from that of a dumbbell. A dumbbells weight is balanced on both sides, while the kettlebell has the majority of its weight hanging from the handle. This shape allows you to perform both ballistic movements and slow grind it out movements. You can execute explosive, speed movements at a much higher level of efficiency with kettlebells then dumbbells.

        The offset handle of the kettlebell allows for the weight to be distributed in different ways, potentially recruiting more muscles. For instance, just by rotating your wrist while doing a single arm overhead press can place the resistance on different muscle groups. The way the handle is set up also requires you to do more of a balancing act, engaging a large amount of the smaller stabilizer muscles.

        The amount of movements/exercises that can be carried out with the kettlebell is much greater then the dumbbell. Once again, the unique structure of the kettlebell allows your body to twist and rotate around the weight. You can perform fluid, coordinated movements. Increasing flexibility, speed, and explosiveness! Kettlebells are also great conditioning tools, the wonderful placement of the handle makes it easy to hang onto and perform a high number of repetitions. Kettlebell swings are one of the most notorious conditioning exercises when talking about this piece of equipment. Being able to perform so many different exercises makes the kettlebell a great travel partner. Pick a weight that is relatively challenging, throw it in the trunk and away you go! Takes up little space but it'll really pack a punch during your workouts!

        So next time your at the gym or looking at one of your workout programs and you see an exercise description starting with KB....don't look at it as a burden! Instead understand that it is a different, more challenging stimulus and by mastering kettlebell movements, you will in turn build muscle, increase coordination, speed, explosiveness and improve your abilities in other lifts!



-Brig Van Etten CSCS-

Wednesday, February 20, 2013

Why Coconut Oil Should Be In Your Diet!

      First thing that comes to mind when people see coconut oil is that dreaded word.....FAT! So what do we naturally do? We stay away from this product, like we've been taught to do. Don't eat fat if you don't want to get fat...right? Wrong!
     Cooking with this wonderful saturated fat will actually support heart health and body composition, while enhancing the taste of your dish (if you like the taste of coconut). Sounds crazy right, a saturated fat that helps you lose fat and doesn't clog your arteries!?
     Well, coconut oil helps shed the pounds because its biochemical make up promotes thyroid and enzyme(s) health. This oil also has the ability to ramp up your metabolism and take unneeded stress off of the pancreas. This burns more energy, in-turn, helping you lose weight.
    Coconut oil is also a heart protector! It is able to do so because around 50% of coconut oil is composed of lauric acid. This acid aids in preventing high BP and cholesterol, to name a couple heavy hitters. Another cool trait is that the saturated fats, unlike the ones found in veggie oils, seem to help the heart and also keep the arteries healthy!
     Now that we've covered two major benefits of coconut oil that I think everyone is interested in, lets take a look at some more positives.
  • Promotes immunity
  • Improves digestion
  • Reduces stress levels
  • Has been used for natural care of diabetes, HIV and cancer
  • Increases bone strength
  • Natural antibacterial
  • Promotes skin and hair health
  • Reduces inflammation in joints and muscles
     Well there you have it! There are even more benefits to consuming coconut oil, but these ones that I felt were major highlights. Coconut oil has become somewhat mainstream over recent years so you shouldn't have much trouble finding it! It is a little expensive but a little bit goes a long way, so give it a try!
- Brig Van Etten CSCS-

Sunday, February 17, 2013

Why Go Organic!?


    
     When products are stamped "Organic", it means that the food was grown, harvested and shipped in manner that most closely resembles it's natural habitat. Since 2001 the USDA (U.S. Department of Agriculture) has established a list standards that must be met in order for a particular food to qualify as Organic. In order to receive an Organic certification, the NOP (National Organic Program) will monitor the farm or company to make sure that the food is truly being produced organically (2). The major guidelines for producing an Organic product state that no synthetic (unnatural) toxins, pesticides or fertilizers can be used while growing food and that no antibiotics, synthetic hormones or genetic modifications are made to the animal products. So far you're probably reading this and thinking....thats all great and wonderful but all I see is that fat price tag when shopping in the Organic section! I understand that, but lets take a look at what you're really paying for when you buy Organic:


  • Fruits, veggies and other certified organically grown food are raised free of synthetic toxins, pesticides and fertilizers.
  • Organic animal products are raised free of antibiotics, synthetic hormones and any genetic modifications.
  • Studies have shown that american females are entering puberty earlier and men are developing breasts as well. Research has linked this as a result of certain hormones found in conventional animal products (1).
  • Organic animals are allowed to range freely, getting ample sunshine, fresh water and consuming grass or grains that are 100% Organic.
  • Organic whole foods are more nutrient dense then their conventional counterparts.
  • Conventional produce and fruits are heavily sprayed with pesticides and chemicals that have been linked to diseases (1).
  • Organic fruit has a much higher antioxidant count then conventional fruit.
  • Organic milk is more nutritious, containing higher amounts of omega-3 fatty acids and conjugated linoleic acid (fights cancer).
       
      In my opinion, these are some pretty compelling reasons to start shifting from conventional food over to Organic, if you already aren't. The price at times can be a little steep, but stick with simple, whole foods and you will actually notice that you're saving money and improving your health at the same time! Try doing your grocery shopping at whole food markets and local farms.


- Brig Van Etten CSCS -

References:

1.) http://www.livestrong.com/article/98816-effects-growth-hormones/

2.) http://www.usda.gov/wps/portal/usda/usdahome?navid=ORGANIC_CERTIFICATIO

Wednesday, February 13, 2013

10 Fitness Mistakes and How to Correct Them

     I hear of other fitness professionals walking through a gym noticing hundreds of "mistakes" within a matter of minutes. If they are true professionals there is no semblance of "high and mighty," but instead a simple critique of the craft. Almost a voice inside screaming to the guy at the squat rack to actually squat! Bouncing 300 pounds up and down is cool if you like walking at a 45 degree angle for the next few days. These individuals have actually inspired me though to stop screaming to myself and do something about it.
     I have started to compile A LIST. A list that I hope will grow in the years to come. At its core this is a collection of simple "mistakes" that I believe have simple solutions. Changing these simple actions, or lack thereof, can yield huge results and improve your entire workout experience. There is no order. Just take away the pieces that may help you!

1. NOT GETTING BELOW PARALLEL WHEN SQUATTING
  • Why is this bad?
    • In short, a partial squat places lots of stress on the quadriceps and the tibias. It also fails to engage the hamstrings and adductors.
  • The fix
    • If you're one of these people and your hip crease is not getting below your knee, then start by setting a target; med ball, box, your dog!? Just make sure that this target forces you to get below parallel! With a correct form squat, that reaches below parallel, you'll bring all the major leg muscles (quads, glutes, hamstrings, adductors) into play and be well on your way to building the lower body you want! If your fexibility is holding you back, work on building flexibility and mobility in your hamstrings, ankles, calves and low back.
2. ROUNDED LOWER BACK WHILE DEADLIFTING
  • Why is this bad?
    • Rounding of the upper back is safe, however, rounding of the lower back is awful! This makes your spine very vulnerable and unprotected. With your lower back not locked in a ton of stress is being put directly on the spine and puts you at risk for a hernia or other forms of injury.
  • The fix
    • Start by arching your low back and pushing your butt out, feel this position and the tightness in your low back. With your low back set and your hands on the bar, make sure that you puff your chest out, if someone is standing in front of you they should be able to see whats written on your t shirt. Retract your scapulas at the sametime and this will ensure a neutral protected spine. When you begin your lift, do not lock the knees out too soon, it will put most of the weight on your back. Just open your knee angle enough to get the bar past and you'll be fine. Lastly, strengthen your low back with other movements!
3. NOT HAVING A POSTWORKOUT PROTEIN SHAKE
  • Why is this bad?
    • Missing a post workout protein shake isn't the end of the world but its definitely something that can slow your progress. After beating your muscles down for 45 straight minutes, they need the proper nutrition to recover and grow bigger! A protein shake will provide your body with amino acids; building blocks essential for rebuilding muscles.
  • The fix
    • Start by finding yourself an organic, grassfed derived whey protein. Once you have that, I'd purchase a shaker bottle, they're around $8 online or at some grocery stores. This will allow you to pre-make your shake and have it within 30 minutes of completing your session. Having it in this time period is good because your circulation is optimal and bloodflow is bringing high amounts of nutrients to the areas that need it.
4. NOT WARMING UP OR WARMING UP IMPROPERLY
  • Why is this bad?
    • Skipping a warm up or engaging in static stretching before a training session can increase the risk of injury and reduce your explosiveness.
  • The fix
    • In my past post we covered why warming up is so important and that the correct type is one that is active/dynamic. Do movements that help you build up a sweat so that your muscles are warm and ready to go. If your gym does not provide a pre-workout mobility/warmup routine then find one or shoot me an email!
5. LIFTING IN RUNNING SHOES
  • Why is this bad?
    • Lifting in running shoes is a poor choice because the base of the shoe provides an unstable surface. The bottoms of running shoes are usually compressive and the thickness from front to back is not the same most of the time. This creates an inconsistent transmission of force from the weight, through the body and to the floor. The scenario increases risk of injury and makes it more difficult to perform lifts correctly.
  • The fix
    • If you're not the type of person that would like to lift in your socks or your gym won't allow it. Then find a pair of minimalist, flat soled shoes. Reebok, Inov-8 and New Balance all make great minimalist shoes. If you're strapped for cash, Converse Sneakers are a great option, the sole is completely flat and solid!
6. KNEES DRIVING INWARD WHILE EXERCISING (SQUATS,DEADLIFTS,BOX JUMPS)
  • Why is this bad?
    • If done consistently this can put a great deal of stress on the hips and the knees. Particularly with the knees, this inward motion puts wear and tear on the ligaments, making them weak and predisposed to injury. Biomechanically it is not a sound position to generate power, explosiveness and strength.
  • The fix
    • Start by working on driving the knees out when warming up. Tilt your toes out slightly (30 degrees) like they should always be in a correct squat stance and work on trying to push the floor apart with your feet. Force the knees out and make sure they are tracking over the toes. Maybe also think about peeling back the weight or dumbing down your movements a little so you can build this correct form.
7. NOT LETTING THE ELBOWS FULLY EXTEND AT THE BOTTOM OFCHIN UPS/PULL UPS
  • Why is this bad?
    • You're not working the muscle through its full range of motion. It's important to do this so that the muscle can apply maximum power and force in multiple positions. You will always get stronger, faster performing full range of motion reps.
  • The fix
    • If you are not strong enough to reach full depth then have the good sense to use help. Hang a band from the pull up bar and loop the other end around one knee. Use this method and as you hit the prescribed reps, decrease the resistance of the band until you don't need it. On the other hand, if you can do a few but tend to fizzle out, work with different sets and rep ranges and slowly build your strength up.
8. USING THE SAME WEIGHT EACH WEEK
  • Why is this bad?
    • It's simple, your body is smart! It adapts to stressors quickly and if you do not change these stressors, your body will stay the same.
  • The fix
    • Lift using the method of progressive overload. This means to continue to add weight, reps, sets to your exercises. You want to continually break down your muscles a little more each time, so that they build up stronger and bigger!
9. LETTING YOUR TRAINING SESSION RUN LONGER THAN 60 MINUTES
  • Why is this bad?
    • When you start training, your body will increase blood flow to the working muscles and increase the circulation of anabolic hormones (testosterone, growth hormone). Towards the end of this 60 minute block, these hormones will come back down to baseline and a catabolic hormone termed cortisol will increase. Cortisol breaks down muscle and thats something we don't want!
  • The fix
    • Spend as little time training in the gym as you can. Get in, do your work correctly and get on to recovery and mobility. Leave the phone alone, keep chatting to a minimum and focus in for 45 - 60 minutes.
10. NOT HAVING A TRAINING JOURNAL
  • Why is this bad?
    • If you're not writing down what you've done in the gym, how do you know what type of progress your making. It's easier to add weight and make increases if you know what you've been doing during your sessions in the past weeks and even months. I have training journals dating back to when I was in high school! It's interesting to be able to see what you've been doing and what has work or what hasn't worked.
  • The fix
    • Keep it simple, just go to Target and pick up a notebook and start writing down what you do from session to session. Soon it'll become a habit and be part of your everyday routine. This is a great way to increase progress and start reaching your goals!

- Brig Van Etten CSCS -

Sunday, February 10, 2013

Breaking Through Plateaus!

        There is nothing worse then starting a new program with high hopes of reaching specific goals and then BAM! Somewhere along the way, with whatever exercise, you hit a wall and progress halts!

        This type of training issue can arise for many different reasons; overtraining, lack of strength, poor programing or injury to name a few. Whatever the reason may be, you've hit a road block and your progress is static, never a good thing.

        Let's start with probably the most common example, you're working with a specific weight, but cannot get the prescribed number of repetitions. For conversation sake we'll use the bench press and say that the weight you're on is #225 and you're shooting for 6 reps but you consistently get stuck at 5 reps. If this is something that's pestering you, there are a few things that can get you back on track:

  • One option you can try is to up the weight to #230 and perform as many correct form reps as you can.    This will build some strength and help you increase your reps with the #225.
  • Another option is to stay at the sticking weight (#225) but use a method called "rest pause". This technique is simple, what you do is perform the exercise until you get stuck, rack the weight and take 10 deep breathes. Once you have taken around a 25 second rest period, un-rack the weight and perform as many reps as you can.
  • A third option is to look at your warmup sequence and see if you're spending too much time warming up and by the time you get to that #225, your muscles are fatigued. This will be something to try based off how you feel and play around with your warm up sets next time you're in the gym.

        It is also common to hit a plateau when working towards a new max effort lift. Lets say once or twice a month you head into the gym to test and see how much weight you can bench press for one repetition, BUT the last few times you've done it you fail at the same weight. This can be extremely frustrating but isn't all that hard to fix!

  • Something fun to do, that will also keep your interest is to change your program up. If you are doing low rep, strength building training then maybe go through a cycle of higher rep training geared a little more towards building muscle. If your gym provides the equipment, you can use bands while performing your major lifts (bench press, deadlift, squat) to switch up the resistance. Another route is to use chains while lifting so that the weight increases as you get closer to the top of the lift. Basic idea here is to change the stimulus!
  • One fix might be to rest a little more and not max out as often. Depending on who you are, more than two max effort training days a month might be too much and could be burning you out neurologically. A good idea would be step away from the max efforts and try to increase your strength and reps at about 80%-90% of you max lift! Do this for awhile and perform a max day when you feel recharged!

        The above examples are just a few ways to break through the shackles that have been holding your progress back! There are always more detailed routes to take but these are simple and proven. Below I am going to list a few bullet points of little tricks/tips to try:

  • Lower your volume, pertaining to sets and reps.
  • Make sure you're using a deload week. It is important to train hard for a number of weeks and then have a week where you back off and rest. Try three - six weeks of intense training and the one week off.
  • Warm up properly. Have a good mobility and warm up routine before you start moving some weight around.
  • Do not add too much weight at a time. If you're moving up in weight by 10 - 20 pounds, cut back and only move up by 5 - 10 pounds or even smaller if your gym provides the equipment.
  • Have someone (certified trainer) critique your form and make sure you're not just performing the lift sloppy. If so, get your head in some good books and blogs and learn the correct form!
  • If you're just burnt out or tired, have the good sense to take some time away from training and recover.

        Bottom line is that if what you're doing isn't working, change what you're doing! Give your body/muscles a different stimulus to react to and you will see change! Start by picking one of these that applies to you and give it a go! If you have any deeper questions on training or even nutrition plateaus please do not hesitate to leave a comment or send me an email!


- By Brig Van Etten CSCS -

Tuesday, February 5, 2013

10 Reasons Why It's Important To Warmup

         We've all seen it. That person who just walks into the gym, does a few spinal twists, standing quad stretches and is ready for a heavy set of back squats! Whatever the exercise may be, the first few reps always look like Forrest Gump breaking out of his leg braces!
            
        This painful, unproductive process can simply be avoided through employing a 5 - 10 minute warm up routine before starting your weight training. Let's take a look at some positives of a sound warm up before getting into an actual routine:
       
        1. Reduces the risk of strains and pulls by increasing muscle elasticity
        2. Muscular temperature is increased
        3. Elasticity of muscles is increased, making them contract and relax more efficiently
        4. Dilation of blood vessels, increasing blood flow
        5. Improves range of motion pertaining to the body's joints
        6. Facilitates motor unit recruitment, enable us to be stronger
        7. Eases heart to a workable rate before jumping into a session
        8. Improves oxygen utilization
        9. Reduces muscular stiffness from prior sessions
      10. Increases mental focus

* Here is a quick warm up routine to get you started!

       - Foam roll
       - Neck rotations x 10 ea. way
       - Arm circles x 10 ea. way
       - Wrist circles x 10 ea. way
       - Hip circles x 10 ea. way
       - Leg swings x 10 ea.
       - Jumping jacks x 30
       - Bodyweight squats x 10
       - Lunges x 5 ea. leg
       - Burpees x 5
       - 3 way planks x 30s ea.

* Remeber, get the body moving ad be creative! Try new movements and see what other experts are prescribing!

-By: Brig Van Etten CSCS-

Thursday, January 31, 2013

Trigger Point Pain & What To Do About It

    We are all different, and yet we are all the same. Some of you view fitness as a hobby, some as a chore, and some as life itself! What links us all at certain times though is muscle pain. Textbooks will define muscle pain as myofascial pain syndrome, "myo" meaning muscle and "fascia" meaning band. You can call it whatever you want, but I am here to try and help you get rid of it.

     Discomfort somewhere along your muscle can develop for a handful of reasons; physical injury, poor posture, poor lifting form, inflammation, trauma and illnesses. Whatever the reason may be, the tissue has been damaged and surrounding fascia (strong connective tissue surrounding the muscle) becomes tight and inflexible, compromising mobility and performance. Even worse! This tightness can create somewhat of a domino effect,restricting joint range of motion, forcing you to move differently and possibly resulting in joint pain!

     Now that we understand the process, lets dig a little deeper. To the touch, these sensitive areas almost feel like knots! Don't worry your muscle hasn't detached itself, made a few wrong turns and then reattached. What has happened though is that a small section of muscle(s) have created an isolated contraction. This small area of angry muscle tissue can begin to restrict its own blood flow, irritating the area even more and the surrounding fascia. These little stiff areas of muscle have been dubbed TRIGGER POINTS...dun dun dun!

     The best way to think of a muscle trigger point is in relation to a gun firing. When you pull the trigger of a gun, it creates a loud BANG! That bang can be thought of as when we push or touch the sensitive area and it hurts right where we pressed. However, the gun also shoots a bullet, effecting whatever it was shot at. The bullet connecting with its target is the secondary pain a trigger point causes or formally known as "referred pain". Basically, pressing on a trigger point causes pain within the area you pressed on and also discomfort to another site within the body, usually far away.

     So now how do we fix this massive mess of inflamed, angry, tight tissue!!? It is actually not as hard as you might think. Many gyms and athletic stores carry the tools you need to free yourself from these nagging pains. The most common and easy to use equipment is; a foam roller and/or a lacrosse ball. The roller and lacrosse ball help alleviate pain in a few ways:
    
       - Massages the area to help break down and relax the contracted muscle
       - Increases circulation to the area, bringing more oxygen and nutrients (major healing properties)
       - Directly stretches the knotted up muscle fibers

     Before embarking on a solo journey to try and cure yourself, I would get together with a trainer who understands trigger point therapy or seek out a licensed trigger point therapist to guide and get you started! If you're one of those figure it out on my own types then its pretty easy to feel your way through this process.

     The foam roller is simple to use. Let's say that a trigger point has developed on your thigh. Lie on the floor, stomach down and place the foam roller underneath your thigh right on the tender spot. Lift yourself up on your elbows and slowly begin to pull forward and push backwards, gently massaging the area. You can rotate by flexing and extending your leg but remember to breathe from your stomach throughout the process and stay relaxed. Perform around 15 - 25 reps.


     The lacrosse ball is not much different, personally I believe that it is a little more intense and tends to stretch the muscle more. This time the trigger point is on your left glute (butt,bottom,booty). We're going to sit down on the floor and shift most of our weight to the right side and carefully line the ball up with the aggravated area. Once you're all set, slowly begin to shift your weight back to the left side, pressing into the ball, exhale and relax the entire time (trust me!). Now that the ball is really digging into the tight area, you can rock back and forth a little, massaging the area. Stay in this spot for about 30 seconds then relax, repeat for 3 - 5 reps of 30 seconds each.

     Next time you find yourself struggling through tight muscle pain give these methods a try. I’d love to hear what you think!



- Brig Van Etten CSC-

Friday, January 25, 2013

Move Fast to Lose Fast!

    When most people think of the word "cardio", the first image that comes to mind is grinding away for hours on a treadmill, at a snail-like pace. I wonder if they realize they are getting more of a workout re-positioning their cell phone, water bottle, magazine, blue-tooth, iPod, and iPad then they are cruising along on the "ellipti-mill". Does this sound familiar? I'm here to tell you that this type of cardio is not optimal for fat loss and won't get the job done
    
    However, if your goal is to have the skinny, soft look of most marathon runners then by all means stick to this program. On the other hand, if you'd like to look like a lean athletic sprinter then high intensity training is where it's at!

    Let's first back-track a little and go over why steady state cardio training is not the way to go. To start with, it takes a long time and honestly its just boring. The amount of time it takes is actually detrimental to your physique because long duration endurance training increases cortisol levels. Cortisol is a catabolic hormone that tears down muscle tissue and stores body-fat. The human body was not designed for this type of training, instead we were built for short bursts of action! Other negative effects of steady state cardio include:

- Decreases explosiveness and power due to increase production of lactic acid
- Can lower immune system function and increase production of dangerous free radicals
- Hips, knees and ankles take a beating
- Can increase inflammation throughout the body
- Hinders weight lifting abilities

     Now that we have a good idea of why steady state training is not the best route for fat loss, we can cover the reasons high intensity works. One of the most interesting aspects of high intensity training is a term called EPOC or Excess Post - exercise Oxygen Consumption. During strenuous training, your body is using above and beyond the amount of oxygen it normally does and in turn is burning more calories. What EPOC represents is the additional amount of calories the body is burning post exercise, in order to return itself to the state it was in prior to training. The harder you workout, the more you will disrupt the bodies internal processes, forcing it to expend more energy to return to a baseline level. Depending on the training, EPOC can last up to 24-48 hours and if that wasn't encouraging enough, there is evidence to show that EPOC can add up from session to session! Turning your body into a fat burning furnace! EPOC for steady state cardio usually only lasts for a couple hours post training. Other positives to high intensity training are:

- Short in duration (5-10 minutes)
- Will increase endurance capacity without compromising weight training
- Won't send cortisol levels through the roof
- Will preserve and possibly build muscle, while also burning fat

Here are some quick-start high intensity training examples to get you going:

          - Hill Sprints
                - 20 - 40 yards
                - 10 sprints
                - Work up to 95% effort on the last few reps
                - Keep rest periods short
     
          - Mailbox Sprint - Jog
                - Jog to mailbox, then sprint to next
                - Alternate back and forth for 10 - 20 reps depending on fitness levels
    
         - Training Ropes & Burpees (If your gym has ropes)
                - 25 rope slams
                - 5 Burpees
                - Continue for 3-5 rounds

        - Stationary Bike Intervals
                - Bike at a moderate pace for 1 minute and then go for a full sprint for 20 - 30 seconds
                - Alternate till you reach 10-15 minutes

* Perform these high intensity sessions right after your weight training or as a separate session completely, 2-4 hours apart.

- Brig Van Etten CSCS-

Wednesday, January 23, 2013

Start Juicing!

It is always fun to talk about things that can get us stronger, such as; a solid strength program, protein and quality fish oil. However, in order to get stronger & fitter we need to create a healthy environment within our bodies.

There is almost no better way to create this environment then by ingesting organic, nutrient dense vegetables. In the proceeding paragraphs we'll cover how to get the most out of your vegetables (literally) by using a juicer!

Vegetables provide the body with a whole host of vitamins, minerals and fiber. The issue is, when we consume vegetables in their raw form, we do not receive all the great nutrients they can provide. This problem occurs because all the good stuff in vegetables is deeply embedded in a complex mass of fiber called cellulose. Cellulose if very difficult for the body to digest and usually results in stomach discomfort (gas, bloating, nausea). With the stomach in this state, optimal absorption cannot take place.

This is where juicing comes into play! When vegetables are pushed into the juicer, they are ground up; pulverizing the tough thick fiber and ultimately releasing the valuable nutrients in liquid form. With the fiber almost eliminated, the breakdown process can be skipped and absorption can occur at a much more proficient rate, while preserving gut health.

The reason that fruits are not included is because without fiber fruit juice is like taking a shot of sugar! It is also wise to juice fruits and veggies separate because they require different enzymes to digest, possibly compromising gut health. The only exception is apples, the green ones are great because of their sweet flavor. Happy juicing!

* One of my favorite recipes to get you started!
- 1/2 lemon
- 1/2 green apple
- 1 chunk of ginger root
- 2 celery stalks
- 2 kale leaves
- 1/2 cucumber
- 2 large carrots

* Here is a short list of juicers that get the job done! Remember the better your juicer is, the more nutrients it will provide!

- Jack LaLanne's Power Juicer
- Breville Juicers
- Omega Nutrition Center Juicers

-Brig Van Etten, CSCS-

Monday, January 21, 2013

Miracle Supplement?

Many individuals have begun to understand the importance of a healthy diet and how it can help with body composition and improved performance. However, not everyone has tapped into the benefits of adding supplements to a well rounded diet. There are millions of supplements out there right now, which makes it hard to pick the ones that actually work! To be honest, there are only a handful of supplements that are worth buying, one being fish oil.

Fish oil contains omega 3's which when consumed supplies our bodies with Omega 3's EFA's (Essential Fatty Acids). The only other way we can obtain EFA's is if we decide to eat LOTS of nuts & certain kinds fish products.

Probably everyone reading this letter has at one time or another been told the benefits of fish oil/omega 3's, whether the information has come from a friend or your local physician. Just as a reminder though, below is a semi - short list of positives;

- Reduces inflammation
- Lowers the chances of developing a heart attack or stroke
- Improves asthma symptoms
- Increased focus in the weight room
- Reduction in stress levels
- Maintains joint and cartilage health
- Improves energy levels
- Reduces risks of blood clots
- Aid in muscle building FAT LOSS

Reading through the above list probably makes fish oil sound like a miracle supplement! Funny thing is, many health enthusiasts & fitness experts have called it just that! However, do not expect to just start taking fish oil & magically see all your issues disappear. Supplements are just what the name implies, they supplement your diet. It all begins with well structured diet & a sound fitness plan!

* Here are a few brands that Josh and I have experimented with over the years:
- Barleans Fish Oil (Liquid or Capsules)
- Twinlab Cod Liver Oil
- Puritans Pride Natural Flaxseed & Cod Liver Oil
- Stronger Faster Healthier Fish Oil

-Brig Van Etten CSCS-